If you only ate protein after morning exercise — 8 things to do in 10 minutes to include carbohydrates as well
When you finish your morning workout and come home with no time and a vague appetite, it's easy to just grab an egg, chicken breast, or a protein drink and finish. But if you eat breakfast as a single meal after your workout, you don't need to focus on protein alone. To replenish the energy you used during exercise, it's good to also eat carbohydrate-rich foods like rice, bread, oatmeal, or bananas~ When thinking about your post-workout meal, combining carbohydrates, protein, and hydration makes it much simpler.
When you finish your morning exercise and come home
There's no time and my taste is ambiguous
Eggs or chicken breast,
Just bring one protein drink
It's easy to finish.
But after exercise, have breakfast
If you eat it as a meal
You don't need to just get enough protein.
To replenish the energy used during exercise
Like rice, bread, oatmeal, and bananas
Even foods that contain carbohydrates
It's nice to eat together~
After exercise, the meal is
Carbohydrates + protein + water
It's much simpler if we think about it together.
Especially after morning exercise
Thinking about the day I have to go to work right away
All can be made in about 10 minutes
I selected 8 realistic menu items.
The standard is 1 per person.
8 things to see at a glance
Banana Greek yogurt oatmeal
Egg cheese toast
Canned tuna egg soy sauce rice
Tofu and egg rice bowl
Chicken breast tortilla wrap
Banana oatmeal egg porridge
Egg kimchi fried rice
Banana oatmeal egg pancakes
1. Banana Greek yogurt oatmeal｜About 3 minutes
material
Greek yogurt 150g
1 banana
Quick oats 30g
Milk 30ml
Choose 10g of nuts
spice
Choose 1 tablespoon of honey
How to make it
In a bowl with Greek yogurt and
Mix quick oats and milk.
Slice the bananas into pieces so they are easy to eat.
Please sprinkle some nuts.
To make quick oats a little softer
You can eat it after waiting for about 3 minutes.
💡 the core
Bananas and oats are carbohydrates,
Greek yogurt is a combination that is responsible for protein.
If you use regular pressed rice
Please play it for a little longer.
2. Egg cheese toast｜About 8 minutes
material
2 slices of white bread, 2 eggs, 1 slice of sliced cheese
1 tablespoon of milk, 1 teaspoon of edible oil
spice
A pinch of salt, a little pepper
How to make it
Add milk and salt to the egg
Please loosen it gently.
Put a little oil on the fan
Scramble the eggs.
After lightly baking the bread rolls on both sides
Just put eggs and cheese in and fold it, that's it.
It contains savory eggs and salty cheese.
It tastes more hearty than a regular toast.
Instead of eating only eggs without bread
The composition is to eat bread together in the morning after exercise.
It makes me feel secure as it becomes a more complete meal.
3. Tuna egg soy sauce rice｜About 10 minutes
material
Warm rice 150g, tuna 50g, egg 1
A little scallion, a little sesame seeds
spice
dark soy sauce 1 small needle, sesame oil 1/2 small needle
How to make it
The oil or moisture of tuna
Please take it lightly away.
Make one egg fried
Put tuna and eggs on top of the warm rice.
Soy sauce and sesame oil,
Mix with chopped green onions and sesame seeds and enjoy.
The savory taste of tuna and the nutty flavor of medium-boiled eggs
It's good to eat it with rice without any side dishes.
4. Tofu and egg rice bowl｜About 8~10 minutes
material
150g rice, 150g soft tofu, 2 eggs
1 tablespoon of scallions
spice
dark soy sauce 1 small needle, sesame oil 1/2 small needle
A pinch of salt, a little pepper
How to make it
Beat the eggs. Put the tofu in the pan and
After dividing it into large pieces with a spoon
Please pour the egg.
Stir gently and cook in medium-low heat until soft.
Add soy sauce and scallions.
Put on top of warm rice
Please take a little look around sesame oil.
Because the green bean is fluffy
It's soft and nutty like egg porridge.
5. Chicken breast tortilla wrap｜About 10 minutes
material
1 whole wheat tortilla, 80g cooked chicken breast
2 lettuce leaves, 1/4 tomato
sauce
1 tablespoon of Greek yogurt, 1/2 teaspoon of mustard
A little pepper
How to make it
Already cooked chicken breast
Please cut it into pieces so it's easy to eat.
Tottia is from a dry fan
It heats up for about 20 seconds front and back.
Mix Greek yogurt and mustard and spread it on.
Top with lettuce, tomato, and chicken breast.
Please squeeze it tightly.
On the light chicken breast
It contains yogurt sauce
It's not dry and fresh, so I'm feeling good these days.
I'm eating it every morning~~
6. Banana oatmeal egg porridge | About 5 minutes
material
Quick oats 40g, milk 180ml,
1 egg, 1/2~1 banana
spice
A little salt, choose cinnamon powder
How to make it
Put oats and milk in a large heat-resistant container and
Heat it in the microwave for about 2 minutes.
After I did it once
Please mix in the beaten eggs.
By cutting it off for 30 seconds each and playing it again
Cook until the egg is completely cooked.
Please slice the banana and lift it up at the end.
7. Egg kimchi fried rice｜About 10 minutes
material
150g of rice, 70~80g of well-cooked kimchi
2 eggs, 1 tablespoon of scallions
spice
1 teaspoon of edible oil, dark soy sauce 1/2~1 teaspoon
sesame oil 1/2 small tip, slightly dirty
How to make it
Cut the kimchi into small pieces with a knife.
In the fan, there is edible oil and scallions,
Please stir-fry the kimchi for about 2 minutes.
Add the rice and stir well and fry
Add a little soy sauce.
Scrambled eggs on one side of the fan
Mix with rice and finish with sesame oil and salt.
8. Banana oatmeal egg pancakes | About 10 minutes
material
1 banana, 2 eggs, 30g quick oats
1 tablespoon of milk, 1 teaspoon of edible oil
spice
Select a little cinnamon powder
How to make it
Mash the banana with a fork
Please mix the egg, oats, and milk.
Put a little oil on the fan
Roll the dough slightly.
Bake for 2~3 minutes over medium heat.
Please flip it and cook it.
It's subtly sweet because of the banana
Eggs and oats are included
It is fluffy and moist.
When is it good to eat after exercise?
If you can eat right after morning exercise
You don't need to think it too complicated.
Containing carbohydrates and proteins
My usual breakfast
The amount eaten within 1~2 hours after exercise is
It can be a practical standard.
However, I have to exercise again in the morning or
If you repeat high-intensity training
Carbohydrate and water supplementation
It becomes important to take care of it a little faster.
On the other hand, walk lightly for 20~30 minutes or
If you've only done a short workout
You must have exercised
Protein drinks or separate recovery meals
There is no need to add it.
By properly taking care of breakfast in the morning as usual
There are many cases where it is sufficient.
The morning after exercise is
Rather than just eating chicken breast or eggs separately
Carbohydrates like rice, bread, oats, and bananas
Proteins like eggs, yogurt, tofu, tuna, and chicken
If we think together during one meal
It becomes much easier to choose a menu.
Every morning on exercise days
If you are thinking about what to eat
Save 8 options and try changing them one by one.
You guys after exercise
Are you a rice lover or a bread lover?
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